20 BUSY MUM SMOOTHIES. Sipping your way to slimness! - CREATOR OF BUSY MUM FITNESS - KELLY RENNIE

Transcription

1 20 BUSY MUM SMOOTHIES Sipping your way to slimness! - CREATOR OF BUSY MUM FITNESS - KELLY RENNIE kellyrenniebusymum busymumfitness

2 Table of Contents Introduction... 3 Benefits of A Cleanse/ Detox... 4 Recepies Spinach-Mango Cleansing Minty Spinach Coconut Green Tropical Fruit Green Winter Greens Vitamin C Rich Green Hormone-Balancing Apple-Cabbage Banana Plum Berry-Dandelion Beet & Grape Cabbage-Cucumber Pomegranate-Blueberry Antioxidant Rich Berry Strawberry-Coconut Water Strawberry-Millet Ginger-Infused Cantaloupe Tropical Fruit with Carrots Mixed Fruit-Coconut Water Mango Superfood Beauty Reloaded The Green Glow Conclusion... 28

3 Introduction Homemade and store-bought smoothies are not equal! If you buy smoothies from your local restaurant chain or ice cream shop, chances are you aren t taking anything healthier than an ice cream or soda. Most smoothies that are sold in fast food and restaurant chains are loaded with calories than greasy burgers and the sad thing is, you thought you were sticking to a healthy diet by drinking them. With all the added sweeteners, preservatives, and sherbets what you end up drinking is nothing but a lethal cocktail of liquid candy. s are the sweetest and easiest way to lose weight. But there s a catch, to rip the best out smoothies, you must make them yourself from clean, natural, healthy and wholesome ingredients. We know how veggies and fruits are important to our health, but most of us find it difficult to eat steamed kale and broccoli. Not anymore! Well, good news! s provide a great way of getting pure nutrition from fresh veggies and fruits. Our tasty smoothies are made from 100 percent natural ingredients with fresh veggies and fruits that are loaded with vitamins, antioxidants, and all other essential nutrients and minerals. These smoothies are not only going to leave you satisfied but also revitalized. And the best part is that absolutely no cooking is required. To say that our smoothies are life-changing would be an understatement. Including these smoothies in your daily diet will allow you to take control of your health and the benefits will spill over to all parts of your life.

4 Benefits of A Cleanse/ Detox Expect to see notable weight loss and increase in energy and strength, and just generally feeling reborn and more comfortable in your own skin. Delicious s are a practical and sustain able way to nourish your body and maintain life-long health, physical performance, and overall wellness. Here are some of the health benefits of smoothies: a) KICK-STARTS YOUR WEIGHT LOSS JOURNEY With our healthy smoothie recipes, it s easy to see how it would cause you to lose weight considering the fact that you are eliminating all unhealthy foods and replacing them with natural foods thereby drastically reducing your calorie intake. Our smoothies are aimed at introducing you to healthy ingredients that will help you adopt a healthy lifestyle that offers sustainable weight loss. b) STRENGTHENS YOUR IMMUNITY Taking smoothies plays an important role in helping free up your vital organs such as the liver and kidneys to function optimally. This in turn gives your immune function a great boost since you will now be able to absorb nutrients and minerals better. Additionally, many of the ingredients used in these smoothies boost your lymphatic system, which plays an important role in the general functioning of your body. c) INCREASE YOUR ENERGY LEVELS This is one of the most amazing benefits of adding smoothies to your diet and it makes perfect sense. s are made with system cleansing ingredients that stop the influx of the toxins that caused you to need detox in the first place. By eliminating caffeine, sugars, saturated fats, trans fats and processed foods and substituting them with fresh and natural fruits and veggies, you will get a healthy energy boost that doesn t come followed by a crash. The important thing is smoothies keep you well hydrated to help flush out as many toxins as possible.

5 d) ENCOURAGES HEALTHY CHANGES You ve heard it said that habit is second to nature, explaining why it s so hard to change a long standing habit. However there s no better wedge between your old eating habits and new healthy ones than a healthy diet and that s exactly the premise behind our smoothies! They are made from nutrient-dense ingredients that will not only improve your health, but will also help you stop craving unhealthy foods and embrace a health-giving diet. If you are addicted to caffeine, sugar or fried foods you can use our healthy smoothies to pour cold water on those cravings. In most cases, if you try to go cold turkey on your food addictions, you will have very limited success. But if you rid your body of all toxins and replace unhealthy foods with clean and healthy ones, you have a great chance of sticking to the healthier habits. e) CLEAR AND YOUNGER LOOKING SKIN The skin is your body s largest organ and it s usually the one that lets you know whether your body is in need of a detox or not. In the first days of taking our smoothies, you may notice a breakout on your skin as the toxins are being released but once this is over, you can expect, radiant and smoother skin. f) SLOWS DOWN THE AGING PROCESS The ever increasing number of toxins that our bodies are forced to contend with is a major contributing factor to premature aging. Following our smoothie diet will help reduce the number of free radicals thus slowing down the aging process. Sticking to a clean and healthy diet and following an exercise regimen is a great way to slow down aging. So, get set, it s time to sip yourself skinny! Enjoy!

6 Recepies

7 Spinach-Mango Cleansing This sweet and sassy cleansing smoothie is loaded up with spinach, sweet tropical fruit, and chilled coconut water to help your body flush out toxins and balance hormones. Coconut water is packed with antioxidants that get rid of free radicals from the body and it also helps moisturize the body from within. Spinach is an excellent antioxidant and a great source of vitamin K. Spinach is extremely heart-friendly, thanks to its high folate levels, and its high fibre content helps keep your bowels regular. Coriander is excellent for the digestive system and nervous system; it s rich in iron and great for the skin. Yield: 2-3 Servings Total Time: 10 Minutes Prep Time: 10 Minutes ½ cup fresh Coriander, roughly chopped 1 ½ cups fresh spinach, roughly chopped 2 cups chilled coconut water 1 cup frozen pineapple chunks 1 cup frozen mango chunks ½ an avocado, chopped 1 scoop protein powder * Calories: 141 * Total Fat: 0.6 g * Carbs: 35.4 g * Dietary Fiber: 3.0 g * Sugars: 32.6 g * Protein: 1.8 g * Sodium: 16 mg Combine the chopped Coriander, spinach and water in your blender and pulse three times. Add in the pineapple, mango and avocado and continue pulsing until you attain a smooth consistency. Serve in a tall glass. Enjoy! 8

8 Minty Spinach The veggies and fruits in this smoothie will help the body purge the excess estrogen and improve your hormone health, in general. Avocado is rich in folic acid, vitamins B, C and E, fiber, magnesium, and potassium all of which are play a vital role in maintaining hormonal balance in the body. Spinach is an excellent antioxidant and a great source of vitamin K. Spinach is extremely heart-friendly, thanks to its high folate levels, and its high fibre content helps keep your bowels regular. Yield: 2 Servings Total Time: 8 Minutes Prep Time: 8 Minutes ¼ cup fresh mint leaves, roughly chopped 1 ½ cups fresh spinach, roughly chopped 1 cup chopped kale 1 ½ cups chilled water 1 cucumber 1 cup frozen pineapple chunks ½ an avocado, chopped * Calories: 138 * Total Fat: 0.5 g * Carbs: 34.4 g * Dietary Fiber: 3.4 g * Sugars: 28.5 g * Protein: 2.5 g * Sodium: 27 mg Start by blending mint, spinach and water until smooth before adding in all the remaining ingredients. Pulse until you achieve your desired consistency. 9

9 Coconut Green This super healthy smoothie is packed with hormone-balancing goodness! Spinach is an excellent antioxidant and a great source of vitamin K. Spinach is extremely heartfriendly, thanks to its high folate levels, and its high fibre content helps keep your bowels regular. Yield: 3 Servings Total Time: 10 Minutes Prep Time: 10 Minutes 1 ½ - 2 cups fresh baby spinach, chopped 2 cups organic coconut milk, unsweetened ½ cup fresh mint, chopped 4 pitted medjool dates 2 medium bananas, chopped 1 teaspoon pure vanilla extract * Calories: 271 * Total Fat: 23.2 g * Carbs: 17.3 g * Dietary Fiber: 4.2 g * Sugars: 9.1 g * Protein: 3.3 g * Sodium: 25 mg + + Optional toppings: Cacao nibs Fresh cherries Combine the coconut milk, spinach and mint leaves in your blender and pulse until smooth. Next, add in all the remaining smoothie ingredients and continue blending until you achieve your desired consistency. Serve in a tall glass and top with your favorite toppings. Enjoy! 10

10 Tropical Fruit Green Balance your hormones with this superfood smoothie. It s loaded with health-giving ingredients. Maca powder is known to playing a vital role in adjusting hormones to correct imbalances, including those linked with depression. Spinach is an excellent antioxidant and a great source of vitamin K. Spinach is extremely heart-friendly, thanks to its high folate levels, and its high fibre content helps keep your bowels regular. Yield: 2-3 Servings Total Time: 5 Minutes Prep Time: 5 Minutes 2 cups frozen mango chunks 1 peeled orange, segmented 1 cup frozen pineapple chunks Freshly squeezed juice of ½ a lime (save the lime slices) 1 cup unsweetened coconut water 2 cups fresh spinach, roughly chopped 1 teaspoon maca powder * Calories: 209 * Total Fat: 1.0 g * Carbs: 52.2 g * Dietary Fiber: 4.7 g * Sugars: 48.0 g * Protein: 2.8 g * Sodium: 19 mg Combine the orange segments, spinach and coconut water in your blender and pulse until super smooth. Add the lime juice, mango and pineapple chunks and continue blending until smooth. Rub the saved lime slices around the rims of serving glasses then dip the glasses in the course sea salt. Pour the tropical green smoothie into the prepared glasses. 11

11 Winter Greens This smoothie is choc full of hormone-balancing nutrients, fiber, healthy omega fats, vitamins and minerals. Broccoli is packed with a huge range of nutrients, which help minimize hot flushes and their effects. It s one of the best vegetable sources of calcium and vitamin K, both of which can protect against osteoporosis. It also contains immune-boosting vitamin C. Broccoli is low in calories and high in fibre. Spirulina is one of the most powerful hormone-balancing superfoods. Spinach is an excellent antioxidant and a great source of vitamin K. Spinach is extremely heart-friendly, thanks to its high folate levels, and its high fibre content helps keep your bowels regular. Carrots are rich in carotenes antioxidants that help us from cardiovascular disease and eye problems and keeps the skin young and lungs healthy. Carrots are the lowest in calories in the root vegetables and yet the most nutrient-rich; they help with memory and concentration. Yield: 2 Servings Total Time: 10 Minutes Prep Time: 10 Minutes 1 cup chopped kale with the stems and ribs removed 3 broccoli florets, roughly chopped and frozen 1 cup chopped spinach 1 apple, chopped ½ cup freshly squeezed orange juice ¼ cup fresh carrot juice 1 banana, chopped and frozen 1 teaspoon spirulina 1 teaspoon chia seeds * Calories: 148 * Total Fat: 0.6 g * Carbs: 37.2 g * Dietary Fiber: 5.0 g * Sugars: 24.8 g * Protein: 1.9 g * Sodium: 23 mg Combine the kale, broccoli spinach, carrot juice and orange juice in your blender and pulse until smooth. Add in the remaining smoothie ingredients and blend to desired consistency. Serve immediately. 12

12 Vitamin C Rich Green Rich in vitamin C, this smoothie is super healthy and very tasty. Coriander is excellent for the digestive system and nervous system; it s rich in iron and great for the skin. Yield: 1 Serving Total Time: 10 Minutes Prep Time: 10 Minutes 2 kiwi fruits, chopped ½ cup chopped Coriander 1 cup chopped kale 1 celery rib, chopped ½ cup freshly squeezed tangerine juice ¼ cup crushed ice * Calories: 174 * Total Fat: 0.9 g * Carbs: 41.5 g * Dietary Fiber: 6.6 g * Sugars: 24.8 g * Protein: 4.7 g * Sodium: 43 mg Start by blending the kale, Coriander, and celery and tangerine juice until smooth. Add in the kiwi and crushed ice and continue blending until completely smooth. Serve in a tall glass. 13

13 Hormone- Balancing Apple-Cabbage This smoothie is made with amazing hormone-balancing ingredients. Cabbage is rich in vitamin C and vitamin K. It s low in calories and low on the Glycemic Index. Apples are among the best fruits you can eat during menopause. They are rich in plant compounds that keep the heart healthy; vitamin C to improve brain function and are a good natural source of potassium to help prevent fluid retention. Lemon juice is a wonderful source of Vitamin C; it contains antioxidants and helps strengthen veins and prevents fluid retention; citric acid and pectin help prevent hunger and it encourages the body to burn fat. Yield: 2 Servings Total Time: 10 Minutes Prep Time: 10 Minutes 2-3 celery stalks ½ medium red cabbage 1 cup baby spinach 1 tablespoon freshly squeezed lemon juice 2 red apples, chopped * Calories: 121 * Total Fat: 0.5 g * Carbs: 31.5 g * Dietary Fiber: 5.7 g * Sugars: 23.6 g * Protein: 0.8 g * Sodium: 17 mg Combine the celery and cabbage in a juicer. Next pour the juice in a blender and add in the lemon juice and apples and blend until smooth. Chill in the fridge and serve cold. 14

14 Banana Plum This smoothie features coconut oil, which plays a big role in boosting hormone health. It helps with the production of hormones, reduces inflammation, and has antibacterial and antimicrobial properties. Chia seeds and almond milk are also great hormonebalancing foods. Coconut oil is an excellent healthy fat that helps with so many things, but in particular lowers cholesterol, supports the immune system; gives you energy; reduces heart disease; helps with menopause pain and cramps; helps you sleep better and many more. Bananas have much to offer during menopause; they may help with weight control, prevent diabetes and high blood pressure and help to give a restful night sleep. Yield: 1 Serving Total Time: 5 Minutes Prep Time: 5 Minutes 4 plums, pitted then chopped 1 banana ¾ cup almond milk 1 tablespoon chia seeds ½ tablespoon coconut oil * Calories: 233 * Total Fat: 17 g * Carbs: 23.0 g * Dietary Fiber: 3.5 g * Sugars: 16.1 g * Protein: 2.5g * Sodium: 9 mg Combine all ingredients in your blender or food processor and pulse until smooth. Serve chilled in a tall glass. Enjoy! 15

15 Berry-Dandelion Whip up this healthy smoothie three times a week for a grounding, energizing, and hormone balancing treat with maca powder, flaxseeds, coconut water, fruits and veggies. These ingredients promotes good digestive health, reduce inflammation, initiates weight loss, balance hormones and are great for boosting energy! Flaxseeds are packed full of nutrients; this essential fatty acid helps to reduce the amount of bad cholesterol in the bloodstream and prevent blood clots and may also improve mood and alleviate depression. Yield: 1 Serving Total Time: 8 Minutes Prep Time: 8 Minutes 1 cup fresh blueberries 1 cup fresh cherries 2 medjool dates, pitted 1 tablespoon flaxseeds ½ a bunch fresh dandelion ½ cup coconut water * Calories: 120 * Total Fat: 2.7 g * Carbs: 23.0 g * Dietary Fiber: 5.4 g * Sugars: 14.5 g * Protein: 2.4g * Sodium: 3 mg Blend all the ingredients together until you get a smooth consistency. Serve chilled. 16

16 Beet & Grape Loaded with healthy superfoods such as chia seeds and coconut oil, this smoothie is amazing for hormone health. Coconut oil is an excellent healthy fat that helps so many things, but in particular lowers cholesterol, supports the immune system; gives you energy; reduces heart disease; helps with menopause pain and cramps; helps you sleep better and many more. Carrots are rich in carotenes antioxidants that help us from cardiovascular disease and eye problems and keeps the skin young and lungs healthy. Carrots are the lowest in calories in the root vegetables and yet the most nutrient-rich; they help with memory and concentration. Bananas have much to offer during menopause; they may help with weight control, prevent diabetes and high blood pressure and help to give a restful night sleep. Yield: 2 Servings Total Time: 5 Minutes Prep Time: 5 Minutes 1 banana 1 bunch seedless purple grapes 1 beetroot, washed, peeled and chopped 4 baby carrots 2 small slices pineapple 1 tablespoon chia seeds 2 teaspoons coconut oil ¼ cup coconut water Mint leaves for garnishing * Calories: 99 * Total Fat: 4.8g * Carbs: 15.1 g * Dietary Fiber: 2.1 g * Sugars: 8.2 g * Protein: 0.8g * Sodium: 17 mg Combine all the smoothie ingredients in your blender or food processor and pulse until creamy and smooth. Serve in a tall glass and garnish with mint leaves. Enjoy! 17

17 Cabbage- Cucumber This smoothie is super healthy loaded with health-giving ingredients such as apples, pears, and veggies, which are great for balancing hormones, boosting weight loss, reducing inflammation, and improving immune. Carrots are rich in carotenes antioxidants that help us from cardiovascular disease and eye problems and keeps the skin young and lungs healthy. Carrots are the lowest in calories in the root vegetables and yet the most nutrient-rich; they help with memory and concentration. Yield: 2 Servings Total Time: 10 Minutes Prep Time: 10 Minutes 1/8 red cabbage, shredded 1 cucumber, chopped 1 inch ginger root, grated 4 baby carrots, chopped 1 pear, chopped 1 apple, chopped Juice of 1 lemon * Calories: 128 * Total Fat: 0.5g * Carbs: 33.1 g * Dietary Fiber: 6.2 g * Sugars: 21.8 g * Protein: 1.7g * Sodium: 20 mg Combine all the ingredients in your blender or food processor and pulse until smooth. You can peel the apple and pear or leave them on for extra fiber. Enjoy! 18

18 Pomegranate- Blueberry With nutrient-rich ingredients such as blueberries, apples, avocado, pomegranates, coconut oil and coconut water, this smoothie is super healthy. Avocado contains vitamin E, which helps with hot flushes, boosts the immune system and helps keeping skin healthy. It s also an excellent source of monounsaturated fat to help lower cholesterol. Avocado is also rich in magnesium and vitamin K to keep bones healthy. Bananas have much to offer during menopause; they may help with weight control, prevent diabetes and high blood pressure and help to give a restful night sleep. Yield: 1 Servings Total Time: 10 Minutes Prep Time: 10 Minutes 2 pomegranates, chopped 2 apples, chopped 1 cup blueberries 1 banana, chopped 1 tablespoon coconut oil 1/4 cup chopped avocado ½ cup coconut water * Calories: 203 * Total Fat: 5.6g * Carbs: 41.2 g * Dietary Fiber: 5.5 g * Sugars: 29.4 g * Protein: 1.6g * Sodium: 2 mg Add the pomegranate arils and the apples to a juicer and process them together to make the juice. Combine this juice with the remaining ingredients in your blender and pulse until smooth. Enjoy! 19

19 Antioxidant Rich Berry Flax meal is one of the most powerful hormone balancing foods found in nature. It s packed with phytoestrogen compounds that help protect the body against many types of cancer, such as breast, colon and prostate. Berries are a great source of antioxidants which also helps balance hormones, reduce inflammation and help with weight loss. Bananas have much to offer during menopause; they may help with weight control, prevent diabetes and high blood pressure and help to give a restful night sleep. Yield: 1 Serving Total Time: 5 Minutes Prep Time: 5 Minutes 1 cup raspberries 1 cup strawberries 1 banana 1 tablespoon goji berry powder 1 tablespoon flax meal 1 scoop vanilla protein powder 1 cup almond milk, unsweetened * Calories: 201 * Total Fat: 15.3 g * Carbs: 17.1 g * Dietary Fiber: 5.3 g * Sugars: 8.7 g * Protein: 2.1g * Sodium: 11 mg Add all smoothie ingredients to your blender or food processor and pulse until super smooth. Chill in the fridge and serve after an hour. 20

20 Strawberry- Coconut Water This strawberry-coconut water smoothie is made with excellent ingredients that helps maintain hormonal balance, boost immune, reduce inflammation and flush out toxins. Coconut oil is an excellent healthy fat that helps so many things, but in particular lowers cholesterol, supports the immune system; gives you energy; reduces heart disease; helps with menopause pain and cramps; helps you sleep better and many more. Bananas have much to offer during menopause; they may help with weight control, prevent diabetes and high blood pressure and help to give a restful night sleep. Yield: 1-2 Servings Total Time: 5 Minutes Prep Time: 5 Minutes 1 cup strawberries ½ cup cherries 1 banana, chopped 1 cup unsweetened coconut water, chilled 1 teaspoon green tea powder 1 scoop protein powder 1 tablespoon chia seed powder 1 tablespoon coconut oil * Calories: 134 * Total Fat: 7.2 g * Carbs: 19.0 g * Dietary Fiber: 3.0 g * Sugars: 10.8 g * Protein: 1.1g * Sodium: 1 mg Mix all the ingredients in your blender or food processor and pulse until smooth. Serve in a tall glass and enjoy! 21

21 Strawberry- Millet This is a very nutritious and delicious smoothie recipe. Bananas have much to offer during menopause; they may help with weight control, prevent diabetes and high blood pressure and help to give a restful night sleep. Maca is rich in essential minerals, especially selenium, calcium, magnesium and iron all of which have important functions in mid-life and as we age. Research suggests that maca can alleviate anxiety and depressing; may help beat fatigue, lack of stamina and act as a general tonic. Yield: 1-2 Servings Total Time: 10 Minutes Prep Time: 10 Minutes 1 cup strawberries, sliced 1 banana 2 teaspoons flax meal ½ cup millet, cooked and cooled 1 cup fresh red grape juice 1 scoop vanilla protein powder ½ cup crushed ice, optional 1 teaspoon maca powder * Calories: 276 * Total Fat: 3.3 g * Carbs: 58.3 g * Dietary Fiber: 7.9 g * Sugars: 10.8 g * Protein: 17.1g * Sodium: 5 mg Combine all the ingredients in a blender and process until extra smooth. Serve immediately. 22

22 Ginger-Infused Cantaloupe This ginger-infused smoothie tastes amazing. It s loaded with health-giving ingredients that will not only leave you full but also healthy. Raw honey contains bioflavonoids that help the body to release hormones in a balanced manner. Cantaloupe scores excellent in its many health benefits including lowering the risk of metabolic syndrome and inflammation; it s a rich source of vitamin A, which play an important role in the production of sebum. Just like coconut water, coconut milk is great for hormone health; it s very nutritious and rich in fiber, calcium, magnesium, phosphorus, iron and selenium, and vitamins Bs, C and E. Yield: 2 Servings Total Time: 5 Minutes Prep Time: 5 Minutes ½ a cantaloupe melon, cut in cubes ½ teaspoon freshly grated ginger root ¾ cup coconut milk 1-2 tablespoons raw honey 1 scoop vanilla protein powder 1 cup ice cubes * Calories: 104 * Total Fat: 3.2 g * Carbs: 17.4 g * Dietary Fiber: 1.6 g * Sugars: 17.3g * Protein: 22.1 g * Sodium: 8 mg Combine the melon, ginger, yogurt, honey and ice cubes in your blender and pulse until smooth or desired consistency is achieved. Serve immediately. 23

23 Tropical Fruit with Carrots This is a super healthy smoothie, loaded with all good things for a great hormone health superfoods, fibers, essential fatty acids, and saturated fats. Carrots are rich in carotenes antioxidants that help us from cardiovascular disease and eye problems and keeps the skin young and lungs healthy. Carrots are the lowest in calories in the root vegetables and yet the most nutrient-rich; they help with memory and concentration. Yield: 2-3 Servings Total Time: 10 Minutes Prep Time: 10 Minutes ¼ cup unsweetened coconut water ½ cup frozen pineapple chunks ½ a banana, sliced ½ cup frozen mango chunks ¼ cup grated carrots ½ cup coconut milk 1 scoop protein powder 1 teaspoon maca powder 1 teaspoon spirulina 1 tablespoon toasted sesame seeds 1 teaspoon coconut oil * Calories: 135 * Total Fat: 0.5 g * Carbs: 34.2 g * Dietary Fiber: 3.0 g * Sugars: 28.7 g * Protein: 18.4 g * Sodium: 12 mg Combine all the tropical smoothie ingredients into your blender and pulse until smooth. Serve in a tall glass and enjoy the smoothie s skin hydrating benefits. 24

24 Mixed Fruit- Coconut Water This is the ultimate hormone-balancing smoothie. With coconut water, fruits and veggies, this smoothie is the best. Oranges are excellent source of vitamin C, which protects against cell damage that can cause ageing and disease. They also contain a range of flavonoids that help lower cholesterol and supercharges the immune system. Sunflower seeds are rich in vitamin E, which has special benefits during and after menopause. Helps slow down the signs of ageing protecting us from heart disease and arthritis. Vitamin E can minimize menopausal symptoms, such as hot flushes and night sweats, poor memory and vaginal dryness. Carrots are rich in carotenes antioxidants that help us from cardiovascular disease and eye problems and keeps the skin young and lungs healthy. Carrots are the lowest in calories in the root vegetables and yet the most nutrient-rich; they help with memory and concentration. Yield: 2 Servings Total Time: 5 Minutes Prep Time: 5 Minutes 1 cup frozen strawberries 1 cup frozen mango chunks 1 cup chopped baby carrots 1 navel orange, peeled and segmented 1 cup unsweetened coconut water, semi-frozen 1 cup toasted sunflower seeds * Calories: 169 * Total Fat: 0.8 g * Carbs: 42.3 g * Dietary Fiber: 6.2 g * Sugars: 36.1 g * Protein: 2.3 g * Sodium: 2 mg Combine all the smoothie ingredients in your blender and puree until completely smooth. Serve in a tall glass and chill the remaining smoothie in the fridge. Enjoy! 25

25 Mango Superfood Filled with superfoods, this smoothie is super healthy and very tasty. Raw honey contains bioflavonoids that help the body to release hormones in a balanced manner. Bananas have much to offer during menopause; they may help with weight control, prevent diabetes and high blood pressure and help to give a restful night sleep. Spirulina is one of the most powerful hormone-balancing superfoods. Spinach is an excellent antioxidant and a great source of vitamin K. Yield: 1 Serving Total Time: 5 Minutes Prep Time: 5 Minutes ¼ cup frozen mango chunks 1 chopped banana, frozen 1 tablespoonful natural almond butter ½ cup almond milk, unsweetened 1 teaspoon spirulina 1 teaspoon chia seeds 1 teaspoon goji berries ½ teaspoon raw honey * Calories: 221 * Total Fat: 14.7 g * Carbs: 24.5 g * Dietary Fiber: 3.5 g * Sugars: 16.4 g * Protein: 2.4 g * Sodium: 10 mg Add all the ingredients to your blender or food processor and pulse until smooth. Serve immediately. 26

26 Beauty Reloaded This fruit and veggie loaded smoothie is an excellent hormone balancing treat. Walnuts are rich in omega-3 fats and antioxidants for health protection; can help to keep off abdominal fat in mid-life. Almond milk is also a great hormone balancing food. Coconut water is packed with antioxidants that get rid of free radicals from the body and it also helps moisturize the body from within. Oranges are excellent source of vitamin C, which protects against cell damage that can cause ageing and disease. They also contain a range of flavonoids that help lower cholesterol and supercharges the immune system. Berries are very rich in antioxidants and they help reduce inflammation. Yield: 2 Servings Total Time: 10 Minutes Prep Time: 10 Minutes ½ cup frozen blueberries ¼ cup frozen strawberries 1 banana, chopped 1 orange, peeled and the pits removed ½ cup almond milk 2 tablespoons chia seeds ½ cup toasted walnuts 1 teaspoon agave nectar * Calories: 123 * Total Fat: 0.4 g * Carbs: 31.2 g * Dietary Fiber: 5.0 g * Sugars: 20.5 g * Protein: 1.8 g * Sodium: 1 mg Combine all the ingredients in a power blender or food processor and whip until super smooth. Enjoy! 27

27 The Green Glow Kale is a healthy cruciferous vegetable containing indole 3 carbinol, a substance that aids metabolize estrogen. Spinach contains high levels of iron and magnesium, essential minerals for healthy hormones, while maca powder is a superfood that has direct effect on balancing hormones. Bananas have much to offer during menopause; they may help with weight control, prevent diabetes and high blood pressure and help to give a restful night sleep. Spinach is an excellent antioxidant and a great source of vitamin K. Spinach is extremely heart-friendly, thanks to its high folate levels, and its high fibre content helps keep your bowels regular. Yield: 2 Servings Total Time: 10 Minutes Prep Time: 10 Minutes 1 cup kale, roughly chopped 1 cup spinach, roughly chopped 1 pear, cored and chopped 1 cup seedless green grapes 1 orange, peeled and the pits removed 1 teaspoon chia seeds 1 teaspoon maca powder 1 banana, chopped 2 cups crushed ice ½ cup unsweetened coconut water * Calories: 156 * Total Fat: 0.5 g * Carbs: 38.9 g * Dietary Fiber: 6.7 g * Sugars: 22.7 g * Protein: 3.2 g * Sodium: 28 mg Place all the smoothie ingredients in your blender and pulse on low for 209 minutes then gently increase the speed until smooth. Enjoy! 28

28 Conclusion The human body is astoundingly adept at making do with whatever type of food that you provide it with. You have an uncanny ability to survive on a variety of diets and this has been a very vital adaptation for mankind, a species that evolved under strenuous conditions where food was scarce and its availability unpredictable. In contrast, today calories are plentiful and very cheap- perhaps too much so. The key is in understanding what each basic macronutrient has to offer to your body so as to help you make better choices when it comes to what you eat. Our delicious smoothies are a healthy way to nourish your body and help you lose weight once and for all. Remember to keep it natural and preferably organic. Your health should be your number one priority and these smoothies are a great first step in getting the body of your dreams and achieving pure health.

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